Okay, I've been working out and I see my waist shrinking, but how do you get rid of lower back fat?

Question

I do cardio 45-60 minutes 3x a week and weight training/crunches (175 crunches)2x-3x a week and I don't see any results on my lower back. There has to be a solution..HELP and THANKS!!

Answer 1

There is no such thing as getting rid of fat in a particular place on your body. Massive amounts of research have proven this. You can't spot reduce no matter what exercises you do. Your body stores fat in particular places on your body based on complex genetic and physiological factors. Your body puts that fat in place based on those factors and takes it off based on the same factors. Doing more back exercises will simply make your back stronger and change the proportions of your body, which are good things, but it won't melt the fat away in that specific area of your body.

There are things you CAN do, however, to reduce the fat on your body in general and to make your body look better with the fat that it has.
1) eat a diet with the right balance of fats, carbs, and protein - if you're not eating well, the fat will stay right where it is while you kill yourself in the gym (just look at American football linemen to see this reality in action);

2) be sure that you are doing weight training for every part of your body and do that 4-5x per week.

3) be sure that your cardio workout has sessions of high-intensity work for short periods (not just low-intensity for long periods)

4) don't overdo it on the crunches to the detriment of other exercises - again, no such thing as spot reducing

Follow this for a few months and you'll notice that the fat all over your body is going away, your overall musculature is balanced and toned, and you have more stamina.

Answer 2

At the gym, there is a back hyperextension bench. It is like a reverse sit up. The pads go on your thighs and you lean forward like you are bending over and use your lower back to pull yourself up. You can even "hug" a weight plate to add strength as well. This will eliminate back fat and keep your posture in better alignment. Just don't go too heavy with the weights or you can throw your back out. Ten pounds should be good. Also, there is an exercise called "superman crunches." Lay on the floor on your stomach and stretch out your arms like superman lifting the arms and legs off the floor and holding. The bench works better, but supermans are a quick fix.

Answer 3

Hypers and supermans are great as he said..also though you could do some seated cable pulls.

Find a bench in front of a cable pulley (all gyms have them), put a straight bar attachment on,sit up straight, grab it, hands a little wider than shoulder width and pull straight back towards you mid stomach.

Most back fat accumilates (especially on men) on the lower lats. This will rid that area for the most part..

In all though, cardio and diet are the only true and permanent ways of getting fat down EVERYWHERE on your body.

Answer 4

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Answer 5

everything happens in different times. be patient. walking will really help that area. there are some helpful tips on workouts in this article that could help you more